Making it a Permanent Change

“The inconvenient truth of body change is this: Once you attain fat loss you can NEVER return to your old way of eating PERIOD. This idea that you are going to go on a diet and then return to your old relationship and habits with food is simply false. It is the single most difficult mind shift people must make. Once you change you change for good, there is no going back. The fastest path to permanent body change is accepting this truth and embracing it. It's worth it.”  The Metabolic Effect

What’s the Best Source of Post-Workout Protein?

After pressing, curling, sprinting, and crunching, the next logical step for many is shaking (and no, we don’t mean with a Shake Weight). Shakes, bars, and gels are marketed to be as essential as anything for an effective workout. But are these packaged and powdered foods really necessary for super recovery, or do the whole-food alternatives have them beat?

Post Workout Protein For Dummies:

Downing protein after a workout is often just part of the routine, and for good reason — consuming protein has been shown to speed up recovery time and increase strength before the next gym session[1][2][3]. The magic results from amino acids (tiny parts of proteins), which act as a building block for muscle. After pumping iron, eating (or drinking) foods high in protein supplies the body with amino acids to start repairing the damaged tissue (mainly muscles)[4]. Protein shakes offer one method of getting in some muscle-building nutrients after a workout. But are they really more effective than high-protein foods like the chicken or the egg?

Pitting powder against whole food, research indicates that the supplements may provide a slight advantage[5]. The quick source of amino acids increased the fractional synthesis rate of muscle (a fancy term for rate of muscle building) more than just a regular meal. In addition to adding size, it proves to be effective at increasing workout performance. One study using whey protein found that supplementation did increase hypertrophy (read: muscle size) and strength in participants[6]. A similar study showed that individuals chugging protein could jump higher following a training program than their shake-less counterparts[7]. Just remember: All powders are not created equal.

Size also matters. Don’t look to shake up an entire jug. It appears that 20 to 30 grams of protein taken within two hours after exercise is the most effective amount to maximally promote muscle growth[9]. A heavier dose likely won’t produce any major added benefit.

Feel the Pow(d)er — Your Action Plan

Getting in some protein after a workout looks to be a definite way develop an worthy physique, but the form and variety may come down to personal preference[10]. Whole-food sources can provide all of the building blocks necessary for a full recovery, though digestion times of whole food really doesn't compare to the anabolic advantages of consuming a fast digesting protein shake, also lugging a turkey sandwich to the gym in a lunchbox isn’t nearly as fun as it was in grade school! 


Additionally, some gym-goers might find it hard to force down food after exercise. The reason: During exercise, blood makes its way from the stomach to the working muscles, making it hard to digest whole foods right away[11]. Still, protein powder isn’t for everyone. While it can provide a convenient quality post-workout fix, whole foods should comprise the bulk of any diet. The most widely used variety, whey protein, may not be appropriate for lactose-intolerant folks or those living the vegan lifestyle (although different varieties like pure form amino acid protein supplements and better filtrated protein powders (lactose free) are now available).

Source: Syntec Nutrition

Works Cited
1.Nutritional strategies to promote postexercise recovery. Beelen, M, Burke, LM, Gibala, MJ, et al. Department of Human Movement Sciences, Maastricht, Netherlands. International Journal of Sport Nutrition and Exercise Metabolism, 2010 Dec;20(6):515-32. [↩]
2.Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals. Cooke, MB, Rybalka, E, Stathis, CG, et al. Exercise Metabolism Unit, Victoria University, Melbourne, Australia. International Society of Sports Nutrition, 2010 Sep 22;7:30. [↩]
3.Nutritional supplementation and resistance exercise: what is the evidence for enhanced skeletal muscle hypertrophy? Gibala, MJ. Exercise Metabolism Research Group, McMaster University, Hamilton, Ontario. Canadian Journal of Applied Physiology, 2000 Dec;25(6):524-35. [↩]
4.Exercise, protein metabolism, and muscle growth. Tipton, KD, Wolfe, RR. Metabolism Division, University of Texas Medial Branch-Galveston, Galveston,TX. International Journal of Sport Nutrition and Exercise Metabolism, 2001 Mar;11(1):109-32. [↩]
5.Exogenous amino acids stimulate human muscle anabolism without interfering with the response to mixed meal ingestion. Paddon-Jones, D, Sheffield-Moore, M, Aarsland, A, et al. Department of Surgery, The University of Texas Medical Branch, Galveston, TX. American Journal of Physiology – Endocrinology and Metabolism, 2005 Apr;288(4):E761-7. Epub 2004 Nov 30. [↩]
6.Effects of whey isolate, creatine, and resistance training on muscle hypertrophy. Cribb, PJ, Williams, AD, Stathis, CG, et al. Exercise Metabolism Unit, Center for Ageing, Rehabilitation, Victoria University, Victoria, Australia. Medicine and Science in Sports and Exercise, 2007 Feb;39(2):298-307. [↩]
7.The effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strength. Andersen, LL, Tufekovic, G, Zebis, MK, et al. Sports Medicine Research, Bispebjerg Hospital, Copenhagen, Denmark. Metabolism, 2005 Feb;54(2):151-6. [↩]
8.Ingestion of a protein hydrolysate is accompanied by an accelerated in vivo digestion and absorption rate when compared with its intact protein. Koopman, R, Crombach, N, Gijsen, AP, et al. Department of Human Movement Sciences, Nutrition and Toxicology Research Institute Maastricht, Maastricht, Netherlands. American Journal of Clinical Nutrition, 2009 Jul;90(1):106-15. Epub 2009 May 27. [↩]
9.Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Moore, DR, Robinson, MJ, Fry, JL, et al. Exercise Metabolism Research Group, McMaster University, Hamilton, Canada. American Journal of Clinical Nutrition 2009, Jan;89(1):161-8. Epub 2008 Dec 3. [↩]
10. Nutritional strategies to promote postexercise recovery. Beelen, M, Burke, LM, Gibala, MJ, et al. Department of Human Movement Sciences, Maastricht, Netherlands. International Journal of Sport Nutrition and Exercise Metabolism, 2010 Dec;20(6):515-32. [↩]
11.Is the gut an athletic organ? Digestion, absorption and exercise. Brouns F, Beckers E. Department of Human Biology, University of Limburg, Maastricht, Netherlands. Sports Medicine. 1993 Apr;15(4):242-57. [↩]

New Goals

I have set myself new fitness goals. 

• To compete in the INBA fitness model division by september next year. I will be rocking that Black and Blue uniform!
• A perfect unassisted pull-up by the end of the year
• Focus on training for strength and the endorphin hit, not aesthetics!
• Have more self love
• Run a 5min/1km (cardio - my weak area)
• Keep my meals clean so I have energy to reach my goals
• Be the best possible trainer for my girls :)

What are your health and fitness goals?

The Truth About Muscle Toning

“It is unfortunate to see how many females who fear muscle end up detouring their progress in what should be a relatively easy goal, “toning”.

I’ve always found it ironic when I read fitness magazines or hear trainers tell women you can’t build big muscles because you don’t produce as much testosterone as a man (which is true) but then paradoxically say to just use low weight and high reps or go for the burn!

Why would it matter if women lift heavy weights and low reps if we don’t have the hormones to produce big muscles? Why do “fitness experts” contradict themselves and perpetuate these toning myths? Perhaps they are scared to prescribe heavy weights and low reps because they are misinformed on “toning”?

Here’s what females must understand about muscle toning if they ever want TRULY toned, defined and sexy curves:

Relying on low weight and high reps results in spending years trying to achieve what a few months of heavier weight and low reps could potentially bring if the weights were progressed up at a gradual level!
The entire, “Drop the weights and go for a burn…” advice is complete nonsense! Here’s why:

There are two types of muscle tone: Myogenic muscle tone and neurogenic muscle tone. You need both for a sexy,hard and defined looking body.

Myogenic tone can be defined as residual tension in a resting muscle. What this really means is how hard, full and dense your muscles are at rest.  An increase in myogenic tone is a permanent increase in the appearance of your muscles. Myogenic tone is affected by the density of your muscles and is improved by stimulation of the contractile proteins using a moderately heavy loads and moderately lower rep training workouts.

Neurogenic tone refers to the level of tension in a muscle in a working or flexed state. That is how “hard” a muscle is when you are training it or just flexing it. It refers to muscle tone that is expressed when movements occur (like when you extend your arms to point). Neurogenic tone is improved due to the effect lower rep training [i.e. less than 7 reps] has on improving the efficiency of your central nervous system.

Heavy weight training for women increases your myogenic tone through the hypertrophy (growth) of the contractile proteins myosin and actin (myosin and actin are by far the most dense components of skeletal muscle).

Lower rep training with heavier weights is by far the best way to get a lean, defined and tight body. This type of training will increase the sensitivity of alpha and gamma motor neurons, thus increasing neurogenic tone when conducting even the simplest of movements (i.e. walking, extending your arm to point, etc).

Training with heavy weights improves both myogenic and neurogenic tone.  When a body is stripped of much of its fat, muscle density and hardness go a long way to enhancing the attractiveness of one’s physique!  If your goal is to have a lean, sexy and defined looking body, then incorporating training with heavy weights and low reps is the next (and best) step to set yourself up for an amazing body.

Need proof?

Have you ever seen a women in the gym or in a magazine with defined arms?  Toned shoulders?  Sculpted calves?  Trim thighs?  The way their bodies are sleek and curved is easy to achieve once you get rid of the “drop the weights and go for the burn” nonsense and begin working out with some heavier weights and lower reps — this is the best way to lean, hard and strong, but not big!  As long as you manage your calories, there is no fear in getting big. Remember, muscles grow on calories so as long as you don’t start eating like a bodybuilder, you will never come close to looking like one (thank goodness)!

Now that you can see a difference between myogenic tone and neurogenic tone it’s time to use this information to go from ordinary to extraordinary and Curveless to Curvalicious!”


by Flavia Del Monte, Certified Trainer and Nutritionist

Top 5 Benefits of Anaerobic Exercise

The benefits of anaerobic exercise are powerful, and anaerobic exercise needs to be a part of your fitness program

Anaerobic exercise is high intensity muscular activity that lasts for a short period of time.

Anaerobic means “without oxygen,” so your body does not use oxygen to help produce energy when you exercise anaerobically like it does when you exercise aerobically.

1. Helps prevent health problems.
2. Builds and maintains lean muscle mass.
3. Increases bone strength and density.
4. Reduces body fat.
5. Reshapes the body and improves appearance

Exercise Examples (think brief in duration and high intensity) - 

• Weightlifting
• Sprinting
• Sleds

"Keep away from the people who try to belittle your ambitions. Small people always do that, but they really great make you feel that you, too, can become great." Mark Twain

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References:

https://www.facebook.com/ChontelFitness

http://www.todays-women-and-health.com/anaerobic-exercise.html

Shoulder Workout - Amanda Latona

(Exercise 1

(4 sets of 10-18 reps)

DUMBBELL SHOULDER PRESS

• The wide rep range is in place to keep the body guessing. If you do 10 reps then the weight should be heavier, but if you do 18 reps then the weight should be lighter.
• It's important to go to failure on every set, so adjust the weight and reps accordingly. If you feel you can do more, increase the weight!

EXERCISE 2/

(4 sets of 15-18 reps)

LATERAL / FRONT RAISE COMBO

• One lateral raise and one front raise equal one rep for this combo.
• Don't be afraid to go light on this lift. It's more important to maintain constant tension on the muscles. Rather than lifting heavy and letting your arms rest at the lowered position, make your transition seamless by not allowing your arms to drop all the way down to your side.

EXERCISE 3

(4 sets of 10-12 reps)

DUMBBELL UPRIGHT ROW

• Using dumbbells for upright rows activates the stabilizer muscles.
• This exercise can also be done using the barbell or Smith Machine for extra support if needed.

EXERCISE 4

(4 supersets of 12-15 reps)

REVERSE AND FORWARD HAMMER STRENGTH SHOULDER PRESS

• The reverse position of this exercise is unconventional, but effective. By sitting backward on the seat, you'll get an angle on the pressing movement which will hit your muscles differently. To keep your body guessing, you should always think outside of the box!
• The reverse portion consists of two single-arm mini-sets that are considered one working set.
• The forward portion consists of alternating single-arm presses. Pressing both left and right arms is considered one rep.
•  

EXERCISE 5

(4 supersets of 12-18 reps)

REVERSE PEC DEC SUPERSET WITH REAR LATERAL RAISE

• The rear (posterior) deltoids often get overlooked, but are a critical part of a shoulder. They give that nice round appearance that caps out your delts.
• Supersetting two rear-delt exercises helps you to not only reach failure on your first set, but to push past failure on your second set.
• With the Reverse Pec Dec, adjust the seat to where your arms are in a straight plane from your shoulders to your wrists. Also, keep your shoulders relaxed so you're not engaging your traps - you want to keep all the tension on shoulders.
• Don't let the tension come off your shoulders when you reset to the starting position, and squeeze your shoulder blades together at the end movement for a full contraction.
• For a quick transition superset, use the pec dec for your rear lateral raises as well. Simply turn around to the forward position and sit on the edge of the bench that you're already seated on. Reach down to grab your free weight and BAM! You're in position.

See full article at bodybuilding.com here. 

Steady State Cardio vs Anaerobic Workouts

Okay, yes long distance runner’s aren’t exactly high in body fat but what about lean muscles mass? No much of that either – simply because they use both fat AND muscle for fuel. The issue – lower muscles mass means a slower metabolic rate which makes your fat loss journey a whole later harder! Put it this way – 2kg of muscle burns an extra 100 calories per day so if you loos 2kg of muscles that 100 less calories burnt!

Running is a go-to option for many people, its inexpensive and available to everyone (not equipment other then shoes required!). But aerobic exercise can also increase cortisol levels (stress hormone) meaning you store fat and have been linked to lower testosterone levels in men. 

Anaerobic workouts are, also available to everyone, inexpensive AND quicker. You might be working harder but you finish your work out in half the time!

In fact according to Poliquin unless you’re training for an endurance event “you shouldn’t be doing any steady-state aerobic training because it will compromise your body composition gains.”

So look at anaerobic style training (think interval training, resistance circuits and HIIT) and resistance work for fat loss. Anaerobic training helps to speed up the metabolism and maintain all that lean muscle mass you’ve been working on. While long distance cardio will decrease fat loss it will also decrease muscle mass and include fat storing when done in large amounts.

References:

By Alex Carson
Full Article: http://www.bodybuilding.com/fun/distance-dilemma-running-and-fat-loss.html 

http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1107/Tip-321-Strength-Train-and-Avoid-Steady-State-Cardio-to-Gain-Muscle.aspx

https://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/728/The_(Many)_Negatives_of_Aerobic_Training.aspx

Should I Eat Before My Morning Workout?

Confused whether you should be eating breakfast in the morning before or after your work out? 

Watch this video from Alicia Marie and find out the answer! 

You're body needs fuel when it awakens so that it doesn't eat away at that hard earned muscle! Fuel body with the correct food to help maintain and build lean muscle and therefore help burn unwanted fat! Ensure your breakfast includes protein, good fats and some carbohydrates. 

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Tumblr - Today's Motivation

Hi Everyone!


Just a quick update to let you know the Today's Motivation posts will now be appearing on my tumblr, PB Fit. 


I'll be using this blog space for more informative posts that hopefully help you with useful information about clean eating, exercise and living a healthy positive life! You might notice a few changes over the coming weeks but the web address will always stay as http://girlsflex.blogspot.com.au/ 


If there is any subject you would like me to cover feel free to comment below! 

"A warrior feeds her body well. She trains it, works on it. Where she lacks knowledge, she studies. But above all, she must believe in her strength of will and purpose and heart and soul."

David Gemmel

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Meal Ideas

Some great meal ideas from Clean Eating Online (and a few additions too)!

Breakfast

• Steel cut oats with berries and 1 Tbsp. chopped walnuts
• 4-5 scrambled egg whites with 1 yolk and 100-150g sweet potatoe mixed with capsicum and onions
• 1 c. natural plain yogurt with 1 c. fresh berries, ¼ cup oats
• Banana chocolate protein smoothie (1 banana, 2 scoop of protein, ice, cinnamon and blend with water or low fat milk)

Lunch

• 150g chicken on whole wheat wrap with mustard and avocado slice; green salad with olive oil and vinegar
• 150g chicken, 1/2 c. brown rice, 1 c. low sodium lentil soup
• Tinned salmon in water, large leafy salad with olive oil and vinegar, 100g sweet potato mashed

Dinner:

• 150g salmon, 1 medium baked sweet potato and 2 tsp. olive oil, steamed broccoli and asparagus
• 1 turkey burger patty, leafy salad or steamed veggies
• Kangaroo steak or sausages with steamed veggies

Snacks:

(Aim for snacks to be around 150-200 calories)

• 1 Apple with peanut butter
• 1 boiled egg, 1 c. carrot and capsicum slices
• 1 c. plain natural yogurt with 1 scoop of protein powder and 1 c. berries 
• Whole-wheat cracker with salmon (smoked, tinned etc), ricotta and tomato

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Starting Point

Just starting in your health and fitness journey? Not sure where to start first or feeling or overwhelmed by all the available information? I’ve put together some basics for those just starting this new adventure!

Eat clean!

Diet is 80% of your results, exercise is 20% so it’s really important that you make sure you eat clean, unprocessed food. Avoid the C.R.A.P – Caffeine, Refined Sugars, Alcohol and Processed and Preservative laden foods. Try to eat food that is as close to its natural form as possible and include protein (think did it swim, fly, walk, hop?), good fats like avocado, and whole low GI carbs like brown rice, quinoa and sweet potato. 

Avoid Junk!

Including regular and diet soft drinks, chips, biscuits, candy, white breads and pastas, fruit juice, sugary cereal, condiments like tomato sauce, mayo, ranch and other fattening/sugary dressings and marinades, fast food, frozen dinners and packaged goods.

Exercise!

Find something that you enjoy so that you continue to want to do it! Try and include some resistance work like weights to help build lean muscle (if you are unsure ask a personal trainer for a one-on-one session to cover the basics!) but you can also try bike riding, swimming, yoga, cycle classes, dance, crossfit, boxing, jogging, team sports, skipping, hiking…. there are so many options! Recruit a friend and make it your catch up time too (but don't forget to still work hard!)

Be Patient!

It took you more then two weeks to put on the weight so don’t expect it to fall off in two weeks! Be patient, consistent and results will come.

Be Positive!

Set backs happen, you won’t always eat clean and you might miss a work out. IT’S OKAY. Just get back on the wagon. You’re human after all so just accept you haven’t been perfect (who really is?!), remind your self of all the good things you have been doing and keep moving forward towards your goal.

Preparation is the Key!

Cook all your meals up for the week (or next 3-4 days) on the weekend and freeze them so you always have clean healthy meals prepared. Yes this might take you an hour or so but you save HEAPS of time during the week! Also invest in an eskie to keep your food cool (you can buy really cheap ones from the supermarket) and carry some nuts to snack on with you all times. Also, keep a waterbottle, work out clothes and protein powder in the car so you never have an excuse.

Set S.M.A.R.T Goals!

Click here to see my post about goal setting. Take photos and measurements for a more accurate guide. You might not see the numbers of the scale changing but photos and measurements don’t lie, scales can!

Create a Positive Support Network!

Sometimes it’s hard for friends and family around you to see you make these wonderful changes in your life because it makes them realise that THEY aren’t happy with themselves. If this happens it’s important to understand that this is coming from something in them not from you. Sit down and explain to them why you are making these changes, ask for their support or even for them to join you! If they still continue to bring you down you may have to cut them from your life or see them less! You deserve only the best so surround yourself with people who support you in a positive way. 

“There are people who are not at all concerned about the harm they inflict on others. They believe the main thing is that they themselves. Once again, this problem stems from a lack of awareness. The more we make others suffer, the more we accumulate causes for our own future suffering.” – Dalai Lama.

"Your body is quite content staying at the same size and shape...you have to give it a DARN GOOD reason to change!"

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